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Michelle Congrats on the cert
Deb just when I was going to ask you if you missed doing WODs you put one up, moving back into the metcon sticking with OLY lifting or ya gonna do both?

4/5
WU 2x20 GHD BE 2x12 Reverse hyper @50#

WOD #1 10:00 AMRAP
3 x 185# bench press
5 pullup
Failed at 6 rounds with 185, finished last 4 rounds @ 135

WOD#2/ 7 rounds
5 thrusters @ 95#
5 20# ball slams
15:38

Rest
5 rounds
5 burpee
5 KB swings @ 55
15 DU / 45 singles for me

7:31

Good Luck everyone on open #3

m/56/180

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LT keeps powering down!!
Nice work [B]Cliff.[/B] Congrats on L1 [B]Michelle. JC [/B] that tuck jump lunge WOD, :yikes:!
[B]John B[/B] trying to do Oly 2X a week, couple rest days maybe 2 WODS a week? The thing is, the WODS I like to do are the ones with lifting.
And I do the WODs the way I learned in Oly, diff than most people but what the hell do I really need to compare myself?

Comp. WOD 3 is right up my alley, don't know if I'll do it - depends what I do in strength/Oly. Weirdest standards ever, anything goes!! I guess you can reverse curl or rest your elbows on your thighs so its easy.... the part I don't get is the jerk miss - is a dip or moving your body considered an attempt - and then do you have to re-clean it?? or can adjust your rack and jerk from there??

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[QUOTE=Deb Borbone;923053]
Comp. WOD 3 is right up my alley, don't know if I'll do it - depends what I do in strength/Oly. Weirdest standards ever, anything goes!! I guess you can reverse curl or rest your elbows on your thighs so its easy.... the part I don't get is the jerk miss - is a dip or moving your body considered an attempt - and then do you have to re-clean it?? or can adjust your rack and jerk from there??[/QUOTE]

Deb I'm no expert but the way I understand it is that if you get the squat clean done, then miss the jerk, you can rerack on your shoulders or start over from the ground with a power clean and then to the jerk. It's not a full rep until both parts are completed. I'm in trouble on this one. I'm really going to have to trust my jerk to get under that weight because I can't push press that much yet. It will be close or this will be the week I'm out.

Oh and if you guys get a chance to watch the "Update to the Games: Week 2" video. I have 5 seconds of fame there toward the end at somewhere around 20:30 of the video. The blonde with the funny accent. :D

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[QUOTE=Michelle Simpson;923153]Deb I'm no expert but the way I understand it is that if you get the squat clean done, then miss the jerk, you can rerack on your shoulders or start over from the ground with a power clean and then to the jerk. [B] It's not a full rep until both parts are completed. [/B] I'm in trouble on this one. I'm really going to have to trust my jerk to get under that weight because I can't push press that much yet. It will be close or this will be the week I'm out.

Oh and if you guys get a chance to watch the "Update to the Games: Week 2" video. I have 5 seconds of fame there toward the end at somewhere around 20:30 of the video. The blonde with the funny accent. :D[/QUOTE]

What I've bolded above is not correct. It's a rep for each part completed, so when the squat clean is complete that's one rep, when the jerk is completed that's one rep.

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04.06.11
Wendler 5/3/1, Month 2, Week 4 (De-load Phase)
Bench Press Day

BP
5x135
5x135
5x135

BRIEF ASSISTIVE/CORE METCON
16 dips
12 GHD situps
12 back extensions
:60 plank
(did it in like 5 minutes/got a little winded, no big deal, a little extra pressed for time this AMl)

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OKAY!!!

Had my first official indoctrination to CrossFit yesterday! I'm almost ashamed to post any "feat" on here, but I feel so good about getting through learning the basic movements and then a 5 min MetCon at the end, that I think I have to boast just a little. So bare with me folks.

Learned basic, Deadlift, Clean, Sumo, and another that I can't remember at the moment.

Then MetCon: 25 each for time

Pull up (assisted)
Push up
Sit ups
Squats

My time: 3:37

You could stop chuckling now. I had a great time! And yes, remarkably, ans 4 ft. long PVC tube can amazingly feel like ton when one is not used to these movements. Anyway, I feel as if I'm part of the global team. Glad to be here.

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Wilfredo - Awesome Job on that metcon! Doing 25 each of those movements are no small matter!! Great time!! Agreed that those PVC pipes get heavier than you can believe!

Cliff - There are days when the WODs are definitely killers! Then you get some really great ones!

[B]WU:
[/B]3X
10 Wall ball shots
5/5 kettle bell snatches
10 KB push ups (trying to lower yourself close to the floor as possible)

20 GHD sit ups

[B]WOD:
[/B]“Death By Pullups” AKA Pull Up Ladder
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

9 rounds & 9 pull ups!

2-2-2-2 135# Front Squats!

[I]By round 8m this sucks bad!! Ha!:D Wanted to go into double digits, but there's a lot of me to get over the bar!! :rofl:[/I]

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Wilredo, you showed up, you did your best, you didn't quit. Can't ask anything more.

Welcome and great job!

The Claw

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hang on Wilfredo, it get easier.

Treadmill warm up. Mobility work before and after workout.

Strength: Bench Press: 3X 185,205,230(7R)w. bands.

Assistive: Decline BP: 10X135, 5X225, 5X245.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.
Scale (Stationary cycle in lieu of running). 13:25.

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Wilferdo looks to me like you did a lot of work in just over 3:00 Welcome
4/6 WU
2x20 GHD backextensions
10 reverse hypers @ 50
2x12 reverse hypers @ 60
2x12 hanging leg raises
2x20 AB mat situps

Bench press
6@135
1@225
5 sets
15 ring pushups
10 bent over row @115

WOD #1
15 O/H squat
5 pullup
10 O/H squat
10 pullup
5 O/H squat
15 Pullup

very slow start with the first set of O/H squat, takes a while for me to warm up to O/H squats

WOD #2
20 16 10 8 4
Racked Lunges @ 65#
Ring Dips
8:00

m/56/180

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Wilfredo,
Welcome to the best "global" gym /not in the world!! You did GREAT! No kidding my first Met con (18 months ago) was an awesome example of just how out of shape a guy can get in 56+yrs! (it was truly motivating)LOL and I haven't looked back since! (my wife just commented) while watching a TV commercial showing a group of Triathlon athletes "is this what you are going to do next"???? I promised not "this year"!

I am truly amazed as I watched the elite athletes put up those 30+rounds of WOD#3!!!!

04.06.11
I went to the box this morning and "practiced" the WOD with hopes of maybe by tomorrow I could get at least one round completed (I haven't been able to clean more than 115# and 125#jerk? Managed to get 125# up for 5rds, upped the weight to 135# and was able to Squat Clean it but failed on the Jerk. (went home with a new PR for both lifts!!) I will give it another try tomorrow! the best part is my Shoulder is getting stronger and I am more confident!

Cool down: took the road bike off the rack and went for a 17.5 mile ride!

Darn I love this stuff!--brings out where we need to work!!

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[QUOTE=Wilfredo Flores;923235]
You could stop chuckling now. I had a great time! And yes, remarkably, ans 4 ft. long PVC tube can amazingly feel like ton when one is not used to these movements. Anyway, I feel as if I'm part of the global team. Glad to be here.[/QUOTE]

Great job Wilfredo!! You'll be absolutely astounded at how quickly your fitness level will change when doing CF. Stick with it, there will be weeks of good and not so much over the next two months while you learn all of the movements and get over the intial bouts of soreness. Great job!!

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04.07.11
Wendler 5/3/1, Month 2, Week 3 (De-load phase)
OHS Day

WARM
1/2 mile run (5:25)
20 rollovers
5 OHS w/ Oly bar
Stretch Hips

WOD
OHS
5x Oly bar
5x65
5x75

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[B]4_7_11 Thursday
[/B]Warmup

[B]C&J[/B]
15kg/2+2
25kg/2+2 (2)
35kg/2+2 (2)
40kg/2+2
44kg (3)
47kg (5)
50kg (3)
40kg (3)
[B]
Hang Powersnatch[/B]
15kg/3
25kg/3 (3)
30kg/3 (3)
35kg/2 (3)
37kg (3)
40kg

[B]Backsquat[/B]
45kg/3 (4)
50kg/2 (4)
55kg/2 (2)
60kg (3)
[B]
Snatch Press from Squat[/B]
15kg/6 (3)

uneventful. nothing new or harder.

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i think my wife and coach are conspiring to kill me.

3x8 16" box 90lb weighted step ups

3x20 good mornings with green band

then 2 k.m. run or 1.2 miles....10:10

i might not like running as much as i thought i did:rofl:

have a great weekend everybody. keep up the good work.

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Funny Cliff!

[B]4-8[/B]

CFI obstacle course, 8 rounds for time:
3 ground to overhead 80#

Crawl under barbell racked in lowest position

Climb over the pull up bar (or college boy roll if you can)

Sprint out the back door hurdle over 2 18" boxes along a 100m sprint.

Cash out 1 rope climb. Rx'd 14:32


Last time I did this was 11-11, using 65# and towel pullups to cash out 12:26.

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Michelle - That sounds like a fun WOD! You made a RockStar improvement since November!!

[B]WU:[/B]

Squats
24" box Jumps
Leg Swings
PVC pass throughs
Assisted bridges

(Tried to follow Carl Paoli's suggestions on the Gymnastics WOD ([URL]http://gymnasticswod.com/content/gwod-crossfit-games-edition-week-3[/URL] ).)

[B]WOD:[/B]

CrossFit Open WOD 11.3:

As 165# Cleans each followed by a 165# Jerk in 5 min:

Cleans:
135# 1 rep

165#(f)
165#(f)
165#(f)
165#(f)
165#(f)
165#(f) [I](I was SO CLOSE on this one!!):ranting2:[/I]

[I]155# was my PR, so this was going to be tough going in![/I] [I]I got some tennis elbow after Saturday's WOD & that didn't help. We came up with a strategy to work my way up to 165 by starting the clock when I did 155# & I'd hopefully get at least one rep in.

[/I]135# 1 rep Clean & Jerk
145# 1 rep Clean & Jerk

[I]I tried to pick up a 10# plate after 145# & could barely do it!! My elbow hurt so much! I don't know if I'll be able to try the WOD again!! :([/I]

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[QUOTE=William Hoogsteden;924096]Michelle - That sounds like a fun WOD! You made a RockStar improvement since November!!

[I]155# was my PR, so this was going to be tough going in![/I] [I]I got some tennis elbow after Saturday's WOD & that didn't help. We came up with a strategy to work my way up to 165 by starting the clock when I did 155# & I'd hopefully get at least one rep in.

[/I]135# 1 rep Clean & Jerk
145# 1 rep Clean & Jerk

[I]I tried to pick up a 10# plate after 145# & could barely do it!! My elbow hurt so much! I don't know if I'll be able to try the WOD again!! :([/I][/QUOTE]

William I think this will be the DNF round for a lot of people. My PR on power clean is 105#. My front squat is good, it will be the clean and then the full jerk that will get me. I did 95# yesterday, I know it's all in my head, but I will pull that bar like my life depends on it tomorrow. Going to use weighted PVC for some drills tonight and tomorrow morning and work on fast elbows.

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gettin' closer to the weekend and looking forward to it.

Wendler DL:3X 320,365,410(3R)

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Used stationary dip stand and for second round of HSPU's I used a 3'box w. my toes on the platform. 7:32. This one blew out my upper body quickly. Usually, I do the HSPU's by using my feet to inch up the wall and then work from that extended position. Something about doing a handstand and then letting my legs and feet fall backwards that I am uncomfortable with.

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The two new girls are gone already, one post and bye. ha!

games WOD 3
25 rounds

m/56/180

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Jesus [B]JB[/B], that's great!!!
I got six tonite! Nothing weight too, 110. Easy.

Can PC that weight all night to my neck, but of course, I clean & jerked (b/c supposed to be working on my cleans at oly). My cleans are difficult, because I still tend to land too narrow.

And of course i got to oly last night and he said "clean & jerk" so pretty toasted, slept 4 hours last night, no metcon at all for months (that's what did me in, completely diff lifting winded)...

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[QUOTE=John Burch;924160]The two new girls are gone already, one post and bye. ha!

games WOD 3
25 rounds

m/56/180[/QUOTE]

Careful...they may sneak up on you. :)

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Thanks all for the encouraging words...off the to the box I go!

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Happy weekend to all!

Tribal Fitness today. After warm up that included dynamic streching and rotation of dead hangs, ring pull ups, kb swings, V-ups, L-pull ups, and wall bent over stretches, we did a rotation of gymnastic exercises that I suck at, but appreciate the opportunity to practice. Group workout closed w. AMRAP 30 feet crab walks in 2 minutes. I am not embarassed to say (as I can be quit shameless!) I finished only close to one round.

Left my cheat sheet for Wndler OHP at home. So I winged the following: 10X135, 3X185, 3X182 (2R+,1Rf, 1Rf).

Thanks to Coach Jake for scaling most of the above. I had a good time.

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04.09.11
Wendler 5/3/1. Month 3, Week 1
Dead Lift day

WARM
DL 5x135
Stretch

WOD
DL
5x225
5x260
7x295

CASHOUT/ASSISTIVE
15 GHD Situps
15 Knees to Elbows
Row 500m

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WOOT!

WOD Filthy Fifites (Scaled for the newbie, me, 25 each)

Time: 28:37

Twisted my right ankle on the Jump Pull Ups...but completed the WOD.

On crutches and in an air cast and pain meds...1st war wound! Let the battles begin!

:evilsmile

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[QUOTE=Wilfredo Flores;924391]WOOT!

WOD Filthy Fifites (Scaled for the newbie, me, 25 each)

Time: 28:37

Twisted my right ankle on the Jump Pull Ups...but completed the WOD.

On crutches and in an air cast and pain meds...1st war wound! Let the battles begin!

:evilsmile[/QUOTE]

fun! isn't it!?!:kicking0::kicking0::kicking0:

it gets easier as we get conditioned to the intensity and novelty of the movements.

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[QUOTE=Pat Quigley;924399]fun! isn't it!?!:kicking0::kicking0::kicking0:

it gets easier as we get conditioned to the intensity and novelty of the movements.[/QUOTE]

That's just it...even though the outcome was unexpected, I had a blast! Can't wait to get back ASAP. But won't be stupid about it...bide my time.

Wilfredo

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4/10
Games WOD 3
22 rounds

after watching my first Games WOD 3, I gave it another try and made 22 rounds, my form was poor on 2 or 3 of the pushJerks in my first try and could have come into question.

m/56/180

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JB, awesome work on the games WOD! :highfive: Not surprised though, since its consistent with your Grace score, which is d**n good. I will probably try it this week, but the 165# for us young masters looks tough! Definitely not one of my strengths, but wth, should be interesting! I agree, funny about the new girls, they sure didn't last long! Don't be shy if you're lurking!

JJ, you seem to be making good progress getting back to your old weight lilfting stats. Keep it up. Nice work!

I was in Florida this week to watch my son compete in Y Nationals Swimming championships. It was hard to do my normal wods.

[B][U]April 5-6[/U][/B]
Travel/travel prep and no workouts

[B][U]April 7[/U][/B]
10 mins of DUs and Cross-over jumping
Ran 5 miles on the beach

[B][U]April 8[/U][/B]
10 mins of DUs and Cross-over jumping
Ran 5 miles on the beach

[B][U]April 9[/U][/B]
Beach/pool day and travel night

[B][U]April 10[/U][/B]
Swam 1500 yds straight 28:34 (went slow but felt good)

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John B., Nice work in 11.3!
Jim Colby-Great to have kids following in "Good Footsteps" Congrats!

I had some dumb luck that put me out of the Games on Thursday! Went in early and practiced one more time working up to the 135# weight (a 25#PR) for me!
Managed 3rnds toward the end and decided I would take Friday as a rest day and do the WOD on Saturday---bla-bla-bla! Thursday afternoon, went to pulling my Grandson's Mini bike out of the trailer, tripped over the rear door/ramp cable and went *** over tea kettle and broke my fall with my hand that severely strained (or minor fractured) my wrist!--Iced/heat/iced and went in on Saturday to try to get at least a try?--No way, couldn't rack even 65lbs.

Oh well, will take a little time off and let it heal up, doing what I can, (wearing a wrist brace) ride the road bike and lots of sit ups :evilsmile

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[B]JB[/B] That's fantastic on the week 3 WOD!
[B]Wilfredo[/B] Hang in there!
[B]Deb[/B] You're killing me with the 110# easy comment. :rofl:

I managed my 1 power clean to full squat but couldn't get the jerk. I ended up cleaning 110# a total of 5 times in the 5 minutes but had been so focused on nabbing that 1 clean that I didn't think and condition myself mentally enough to go full bore for the jerk.

Lesson learned? Always visualize the next step, no matter what you think you might do, be prepared for what you will do :)

I'm still on the board as of yesterday I was second to last out of four pages, but hey, when we started this journey there were 10 pages in my age bracket.

Today:
Press 2x10
60# shoulda, coulda gone 5# heavier.

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seriously depressing...im not making much progress in WL, maybe I AM just too old, and now I really suck at CF!! dreading CF tomorrow, double unders & pullups - like starting all over.:rolleyes:

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[QUOTE=Deb Borbone;924843]seriously depressing...im not making much progress in WL, maybe I AM just too old, and now I really suck at CF!! dreading CF tomorrow, double unders & pullups - like starting all over.:rolleyes:[/QUOTE]

Hey now....mind over matter.

What's your nutrition looking like? For me, that is ALWAYS the missing link.

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Strength: Back Squat: 5X260,3X300,1X335(4R).

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Scale this to row 1500,1000,500,250.

Time ran out so I compressed this to row 1500 (6:26)PR, 500 (1:53) PR, 250(55)PR.

A good day at the globo!

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04.10.11

Lots of running around coach/reffing my kid's lacrosse game (in VFFs) on a full field.

04.11.11
Wendler 5/3/1 Month 3, Week 1
Bench Press Day

WARM
BP
5x135

WOD
BP
5x160
5x185
7x210

CASHOUT/ASSISTIVE
11 Dips (F-12)
15 GHD Situps
:60 Plank

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4/7 Workout

Ever since open WOD 3 was posted on Tuesday, I was concerned about even achieving one rep of a 165# C&J. I had power cleaned 165# once or twice and had power cleaned 170# once before. I had a front squat of at least 165, but I have never jerked that much weight over my head, nor had I tied all the moves together at 165#. I decided to see what my one rep split jerk was; more precisely, could I jerk 165# over my head. I did this at the Santa Barbara Athletic Club, who frowns on dropping weights, so I decided not to try a 165 pound clean and jerk.) To my surprise, I got three consecutive jerks at 165, two consecutive at 170 pounds, but failed at 185. I ended with one rep at 180.

4/9 Open WOD 3 (at Crossfit Ventura)

I am still thrilled with my performance. I had never in my 48 years of life been able to lift more than my bodyweight from the floor to over my head. When WOD 3 was posted last Tuesday, I about crapped. I am enjoying participating in the Open so much, and even though I am smack in the middle of the pack, I wanted to finish. WOD 3 looked like it had DNF written all over it for me. BUT, I not only PR'd by putting 5# over my bodyweight overhead for the first time in my life yesterday, I did it four times in 5 minutes, accompanied by the cheering and support of so many of my friends at CrossFit Pacific Coast and CrossFit Ventura. This will be my defining memory from the 2011 Crossfit Games.

4/10 workout

Wanted to take it easy because WOD 3 really gassed me. I ended up doing 1/2 Murph, Cindy-style, at SBAC, running on a treadmill at 1 percent incline. (Yes, my sense of “taking it easy” is a little warped, I guess.)

21:58.

The Claw

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Nice work, [B]Claw!![/B] My nutrition is pretty good. I just have to get back in the swing of things...think positive!:)

[B]4_11_11 Monday[/B]
Warmup

[B]Power Clean[/B]
25kg/3 (2)
35kg/3 (2)
40kg/2 (4)
35kg/2 (2) I took this down myself, to practice my catch. At the lighter weight I dont sit and catch!!

[B]Clean[/B]
40kg/2 (2)
43kg/2 (3)
45kg (5)
47kg (5)
The catches from 45+ were all pretty decent, all I heard was good and i was jumping under the bar so it landed on my delts. I think part of my catch problem is sometimes Ive got too tight a grip on the bar. I had a miss in there, where I landed with my feet almost on top of each other, ridiculously narrow, could only laugh.

[B]Backsquat[/B]
35kg/5
45kg/3 (2)
53kg/2 (6)
Kind of any easy night.

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Thats good stuff Claw and no small feat throwing that much weight overhead, Thanks everyone for the kind words on the games WOD #3

4/11
Front Squats 3@135 1@185 F@ 225
5x8 good mornings @95
8 SUMO stance DL @ 225 2@315/ chains

WOD 5 rounds
run 200m apx
5 pullup
15 53# KB swings (american)

10:14

m/56/180

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Wow..All of you are so impressive, and inspiring. I can't wait to get back to the box, start working seriously on everything, one step at a time. Since I'm gimpy right now was thinking of going to the gym and just doing upper body, in particular shoulders. Got to them stronger. Working on beginner head stand. I'm serious wearing a helmet.